W1: Arms & W2: KB Swing, Situp, Squat, Pullup, Front Box Squat, Snatch Deadlift

12/30/13

Workout 1 Arms
Cable Curls 4 x 20 (increase #/set)
Rope Press 4 x 20 (increase #/set)
Barbell Curl 4 x 20 (increase #/set)
DB Overhead Press 4 x 10 (heavy)
Hammer Curls 4 x 10 (heavy)
Close Grip Bench Press (135) 20, (225) 10, (245) 8, (265) 6

Workout 2
4 rounds of:
Kettle Bell Swing (53) x 15
Abmat Situp x 35
Squat x 10
(10:14)
---
10 rounds of:
Wide Grip Pullups (1:2 tempo) x 5
Front Box Squat (135) x 5
Snatch Deadlift (135) x 5

Situp, KBS, Snatch, OHS, Clean, Jerk, Snatch (pull, balance), Sumo Hi Pull, Deadlift (snatch, clean)

12/29/13

4 rounds of:
Abmat Situps x 25
Kettle Bell Swing (35#) x 25
---
Warmup: the following snatch and clean exercises & volume with (75, 95#)
3 rounds of:
Snatch (135#) x 2
Overhead Squat (135#) x 2
---
3 rounds of:
Clean (135#) x 2
Push Jerk (135#) x 2
Front Squat (135#) x 2
---
3 rounds of:
Snatch Pull (135#) x 2
Snatch (135#) x 1
Snatch Balance (from behind the neck) x 2
---
Sumo Deadlift Hi Pull (135#) x 2-2-2
Snatch Deadlift (135#) x 2-2-2
Clean Deadlift (135#) x 2-2-2

Chest & Back

12/27/13

Bench Press (135) 20, (185) 12, (225) 12, (275) 11, (315) 6, (225) 10, (135) 20
Superset:
Cable Rows (160) 4 x 12
Straight Arm Lat Pull (55) 4 x 10
---
Incline DB Press (90) 12, (100) 10, (105) 10
Wide Grip Pull Down (160) 4 x 10

Situps, KBS, Lunge, Squat, Snatch, Front, Back & OHS, Hang Clean, Thruster, Push Press

12/26/13

3 rounds of:
Situps x 30
Kettle Bell Swing x 30
Lunge Stretch x 10
---
50 reps of each:
Squats
Snatch (75)
Overhead Squat (75)
Back Squat (75)
Front Squat (75)
Hang Clean (75)
Thruster (75)
Push Press (75)

W1: Arms & W2: Arms

12/23/13

Workout 1
LF Machine Curls 4 x 15
Cable Curls 4 x 15
Rope Press 4 x 20
Incline DB Curl 3 x 12
Overhead DB Extension (single) 3 x 12
21 Curls x 3
Rope Press (overhead) 3 x 12
Ring Dips 2 x 15

Workout 2
Bar Curls 4 x 25
Press Down 3 x 15
DB Curl/Hammer Curl 4 x 10/10
Cable Curl (single) 4 x 12
Rope Press 3 x 12
Chin Ups x 3 x 10
Ring Dips 3 x 15

Situps, Deadlift, Pullups, Squats, Box Jumps

12/21/13

Situps x 60
Deadlift (65) 10, (85) 10, (95) 10, (135) 4, (185) 4, (225) 4, (275) 4, (315) 4, (335) 2, (355) 2
6 rounds of:
Pullups (deadhang) x 10
Squat (95) 10
24" Box Jumps x 10

Row 5k, Snatch, OHS, Clean, Front Squat, Muscle Up, Cable Rows

12/20/13

Row 5k
(20:11)

2 rounds of:
Sntach (squat) (95) x 5
Overhead Squat (95) x 5
Muscle Up x 5
Clean (squat) (145) x 5
Front Squat (145) x 5
Muscle Up x 5
---
Cable Rows (140) 15, (160) 12, (180) 10, (200) 6

W1: Situps, SDLHP, Muscle Up & W2: Push Press, DB Press, Side Raise, "Elizabeth"

12/19/13

Workout 1
4 rounds of:
Situps x 25
Sumo Dead Lift Hi Pull (95) x 10
Bar Muscle Ups x 4

Workout 2
Push Press (135) 4, (155) 4, (175) 4, (195) 4
Jerk (195) 4, (205) 4, (215) 4, (225) 2
Dumbbell Press (seated) (80) 15, (90) 12, (100) 8, (60) 20
Dumbbell Side Raises (seated) (30) 12, 12, 12
"Elizabeth"
3 rounds, 21-15-9 reps of:
Hang Clean (135)
Ring Dips

W1: Bench Press, Leg Press, Vertical Leg Press (smith rack), W2: Arms & Hang Cleans

12/18/13

Workout 1
Bench Press (95#) x 100, (135) 100, (185) 50, (225) 30
Leg Press (640) 20, (820) 20, (1000) 20
Vertical Leg Press (smith rack) (180) 20, (360) 20, (540) 15, (180) 30
---

Workout 2
Single Arm Cable Curls 4 x 10
Rope Press 4 x 10
Hammer Curls 4 x 12
Overhead DB Extension 4 x 10
Barbell Curls 3 x 25
Hang Cleans (95) 8 x 8

Double Unders, Push Press, Pullups, Deadlift, Muscle Up, HSPU, Ring Dip, Situp

12/17/13

Double Unders x 50
Push Press (95) x 21
Pullups x 21
Double Unders x 50
Push Press (95) x 15
Pullups x 15
Double Unders x 50
Push Press x 9
Pullups x 9
Double Unders x 50
(12:14)

3 rounds of:
Dead Lift (185) x 5
Bar Muscle Ups x 5
DL (185) x 5
Handstand Pushup x 10
DL (185) x 5
Ring Dips x 15
DL (185) x 5
Situps x 20
DL (185) x 5

Squats & Leg Press

12/16/13

Squats (95#) x 100, (135) 75, (185) 50, (225) 25
Leg Press (640) 20, (730) 20, (820) 20, (460) 100

Last time I did this workout my legs were trashed. I wanted to see what happens trying it again within a few weeks.

Hundo Sunday - Situps, Squats, KB Cleans, Snatch

12/15/13

ABmat Situps x 100
Squats x 100
Kettle Bell Clean x 100 (50R/50L)
Hang Snatch (75#) x 100

10k Jingle Bell Run, Chicago

12/14/13

Jingle Bell Run, 10k through the snow

The temperature has been in the single digits and below this past week, so I never considered the possibility of snow. Luckily the temperature warmed up to about 30 degrees for the run, but it snowed overnight and during the race. The run took place on the lake shore bike path by the Lincoln Park Zoo and they didn't bother to plow the snow, so we ran through 2 - 5 inches on some parts of the trail.
(1:04)

Shoulders

12/13/13 - Shoulders

Seated DB Side Raises 4 x 20 (4th set is a dropset)
Rear Fly (pec dec)4 x 15 (4th set is a dropset)
Superset:
Incline DB Front Raise 3 x 15
LF iso Press (reversed) 3 x 10
---
Seated DB Press (70) 20, (80) 15, (90) 12, Dropset (100) (70) (55) (35)
Lateral Side Raise (machine) 3 x 15, last set x 100 reps

W1: Back & W2: Olys, BJ's and HSPU

12/12/13

Workout 1
Deadlifts (135) 10, (225) 10, (315) 10, (335) 7, (365) 4
Superset:
HS Rows (225) 4 x 10
Wide Pulldowns (160) 4 x 10
---
Cable Rows (180) 12, (200) 12, (260) 5, (220) 10
Barbell Rows (135) 3 x 10

Workout 2
Snatch x 3 (75) (95) (115) (145)
Clean & Jerk x 3 (75) (95) (115) (145)
Clean & Jerk x 3 (165) (195)
Clean x 5 (215) 
5 rounds of:
42" Box Jumps x 5
Handstand Pushups x 10

Muscle Up, Ring Dips, Ring Rotation, Hip Extensions, Situps, & Arms, Calves

12/11/13

5 rounds of:
Muscle Up x 3
Ring DIp x 10
Ring Rotation x 2
---
4 rounds of:
Hip Extensions x 15
Situps x 20
---
Ring Dips 4 x 10
Chin Ups 4 x 10
---
LF Machine Curls 4 x 10
Cable Curls 4 x 10
Rope Press 4 x 10
Superset:
Incline DB Curls 3 x 10
Hammer Curls 3 x 10
---
21 Curls x 3
Close Grip Bench Press (135) 10, (185) 10, (225) 8, 7
Standing Calf Raise 4 x 12
Seated Calf Raise  4 x 12

W1: Chest, W2: Situps, Squats, Pullups

12/10/13

Workout 1
Bar Pushups x 20
Bench Press (135) 25, (225) 13, (245) 10, (275) 8, (135) 18
Incline DB Press (60) 12, (80) 10, (90) 8, (100) 7
LF Incline Isolateral Press 3 x 10
Cable Flys 3 x 10
Pec Deck 3 x 10

Workout 2
AMRAP 15 minutes
Situps x 15
Squats x 20
Pullups x 10
(8 rounds)

Squats, Deadlifts, Pullups

12/09/13

Squats (135) 10, (185) 3, (205) 3, (225) 3, (275) 3, (295) 3, (225) 3, 3
8 rounds of:
Dead Lift (225) x 8
Pullups (strict) x 8

Row, Kettle Bell Swing, KB Snatch

12/07/13

10 rounds of:
Row 1000m
Kettle Bell Swing (70#) x 5
Kettle Bell Snatch (70#) x 2R/2L

Chest & Abs

12/10/13

Bar Pushups x 100
Bench Press (135) 25, (185) 15, (225) 15, (275) 8, (315) 3, (225) 8, (135) 20
Incline DB Press, 2 dropsets @ (90) (70) (50)
 Cable Flys  (30) 3 x 10
Ring Dips 3 x 10

4 rounds of:
Toes to Bar x 15
Situps x 25

Legs

12/05/13

Squats (95#) x 100, (135) 75, (185) 50, (225) 25
Leg Press (640) 20, (730) 20, (820) 12, (540) 12

Muscle soreness usually occurs around 48 hours for me, but my quads and glutes are all ready hurtin' today. This workout was surprisingly challenging.

Arms (again!)

12/04/13

Josh Kosier (Teen Nationals Champ) wanted to work arms, so I obliged him! Pretty decent workout, arms were good and tight the next day! Deep soreness in the biceps, but not sure if it was from this workout or the combination from the 2 days, probably the latter.

Superset 1:
Barbell Curls 4 x 15
Incline DB Curls 4 x 12
Superset 2:
Preacher Cable Curls 4 x 15
Hammer Curls 4 x 10
Superset 3:
Cable Curls 3 x 15
Triceps Cable Extensions 3 x 15
---
Overhead Rope Extensions 4 x 10
Weighted Dips (50) 4 x 10

Situps, Back Extensions, Arms

12/03/13

Abmat Situps x 100
LF Hip Extensions x 100

LF Machine Curls x 100
Cable Curls 3 x 12
Rope Press 3 x 12
Hammer Curls 3 x 12
Overhead DB Extensions 3 x 12

Situps, Squats, Pistols, Thrusters, Deadlift

12/02/13

7 rounds of:
Situps x 10
Squats x 10
Pistol Squats x 5R/5L

7 rounds of:
Thrusters (95) x 5
Dead Lift (225) x 10

Vacation is over. I managed to eat fairly clean and did a fair amount of running on the trip.

run, pushups (last day of vacation)

12//01/13

Last day of vacation! The pinched nerve in my upper left trap is getting better, but still fucked. Looking forward to seeing a doctor and getting back to training hard.

Run x 3.5 miles
Pushups x 100